QiGong Routine

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Text Tom at 913-961-8583,

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1. Opening, Breathing slowly and deeply.

   1. Hands at sides bring up and around breathing in and breathing out as hands come down. (palms facing down) the center line of the body. Repeat

2. Swing Arms

   1. Caution balance issues

   2. swing arms side to side transferring weight to each side by using your hips and legs, not just your arms.

3. Chest Opening T-motion

   1. Hands start at the side bring into the center, bring arms up to chest palms to the sky expand arms outwards, chest out, and squeeze shoulder blades, reverse movement arms come in and down the center line of your body.

4. Dan Yu

   1. Power squat (caution have a chair or near a supporting wall

   2. Toes slightly angled out 45 degrees

   3. Bend at the knee’s without bending past your toes

   4. Breathing in arms/hands come up palms up to the sky pushing up at the same time your legs come up without locking the knee then turn your palms down as arms and hands come down and your legs lower into a comfortable squat position. Repeat.

   5. Caution use a chair or wall if you have balance issues or injuries.

Thank you to:

QiGong for Vitality

@thinkvitalityqigong